Dumbbell One-Arm Zottman Preacher Curl
Gym Exercise Card
Equipment
The Dumbbell One-Arm Zottman Preacher Curl is an isolation exercise targeting the biceps and forearms. It combines a traditional Bicep Curl with a reverse curl on the downward phase, emphasizing both flexion and supination of the forearm.
How to do it
- Position your arm on the preacher bench, holding a dumbbell with an underhand grip.
- Curl the weight up by bending your elbow, squeezing your biceps at the top.
- Rotate your wrist to an overhand grip and lower the dumbbell slowly.
- Maintain control as you bring the dumbbell to the starting position.
- Repeat the movement for the desired number of repetitions.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
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